Hero WODs

CrossFit Hero WODs were created as a symbolic gesture to honour Men + Women who have lost their lives in the line of duty. For CrossFitters all over the world, these gut-wrenching workouts serve as a tribute. In many cases, Hero WODs push us to limits we didn’t think we could get to. They’re traditionally some of the hardest workouts in CrossFit.

This week, leading up to Remembrance Day, we will be honouring some of those Hero’s. Watch for Hero WOD’s in the programming this week on Monday, Wednesday, Friday and of course on Remembrance Day Sunday.

While we have said they’re traditionally the hardest workouts we do, please don’t shy away from these days, we will + always have options for scaling. These are the days when you can feel the spirit of the community!

Monday, November 5th, 2018

Focus:

Tabata

4 rds High Box Jumps

4 rds heavy KB swings

Then

3 rds

Max effort strict pull ups

.

.

WOD:

“Brenton“

Field Training OfficerTimothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

5 RFT
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.